110908 Active Rest Day
Day 4 Active Rest Day Get to a track or map out 800m (half mile)…Run 800m, rest 3min… repeat 3x Kat's hand sand push-up to celebrate the last days of summer… crossfit.com
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110907 Day 3
Day 3WOD AMRAP in 15:00 of:15 deadlifts – 135/9515 wall balls15 t2b (thumbs up to 10 years of marital bliss!) crossfit.com
110905 Day 1
7:30AM – 12:00PM… last WOD starts at 11:30AM Day 1WOD Athlete's Choice 5 rounds for time of:200m run15 box jumps – 24"/20"15 wall balls or 5 rounds for time of:7 hspu30 double unders (https://www.redshedcrossfit.com/my_weblog/2011/01/01132011-thursday-day-3.html#comments) cash-out=50 ohs – 75/55 crossfit.com
110904 RedShed Rest Day
Happy Rest Day! We will be open on Labor Day, 7:30am – 12:00pm… last WOD starts at 11:30am! On September 17th, we will be participating in an in-house competition with CrossFit West Essex. There will be individual and team WODs… starting at 9:00am… WODs will be announced day of the competition, and there
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Strength, ShedKickers and CFE for Week of 110905
Strength for Week of 1109053,3,3,3,3bench pressback squats ShedKickers for Week of 110905 SK1_For time:21-15-9deadlifts – 225/155ohs – 135/95 SK2_3 rounds for time of:30 pull-ups20 hspu150 double unders SK3_For time:12-9-6-3muscle-upfront squat – 185(no racks, no squat cleans) CFE: C2: 3 rounds, :30 on :30 off, :25 off, :20 off, :15 off, :10 off, :5 off
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110902 Day 5
Day 5 WOD 5 rounds for time of: (30:00 cap)10 squat cleans – 135/9520 box jumps – 24"/20"10 push press – 135/9520 double unders (80 singles) crossfit.com
110901 Active Rest Day
Day 4Active Rest Day Walk, Hike or Bike for 1 hour…. moderate intensity crossfit.com
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110831 Day 3
Day 3WOD 3 rounds for time of:15 deadlifts – 225/15515 pull-ups50 squats Happy 30th Sean! crossfit.com
